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Friyahhh 10132023

Warmup

Core - Tabata

Russian twists

Plate deadbugs


STRENGTH

For load:5-5-5-5-10:

Front squats

Increase loading on each set as you build to a 10-rep max.


WOD

RX

5 rounds:

12 DB deadlifts (35/50 lb)

9 DB hang power cleans

6 DB push jerks

Use two DBs.

SCORE: 

TOTAL TIME


Level 2

5 rounds:

12 DB deadlifts (20/35 lb)

9 DB hang power cleans

6 DB push jerks– Use two DBs.

SCORE: 

TOTAL TIME


Level3

5 rounds:

12 DB deadlifts (10/15 lb)

9 DB hang power cleans

6 DB push presses

– Use two DBs.


ABOUT THE WORKOUT

INTENDED STIMULUS

  • DB variation of the hero workout DT.

  • 5:00-10:00.

  • Unbroken deadlifts.

  • Loading that allows for each movement to be completed unbroken in the first round.

  • Cleans and jerks in 1-2 sets in rounds 2-5.

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